We’re living in the golden age of junk food. Straight up. It’s everywhere. It’s affordable. And a lot of it is delicious.
Philosophically, I have aboslutely no issue with someone who wants to fully indulge in that (matter of fact, see the 4th tip below!) because honestly, hedonism and nihilism make a lot of sense to me.
I also know as a nutrition coach that a lot of people want to get a better handle on dealing with the cravings that come with this stuff that lights up our taste buds and dopamine receptors like a pinball machine.
For #ThursdayQandA I will share my top 5 tips for handling junk food cravings.
First though, you’ll want to realize when it’s actually a craving. This can be tricky because so many cravings disguise themselves as “hunger”. (Dehydration does that too, see #2 below!) The reverse is true too: Legit hunger can also trigger a craving, especially if you’re in the habit of eating crave-able foods.
I like to check in with my hunger/craving continuum by thinking about how good lentils sound. They are not a particularly exciting food, but when I’m really hungry they sound amazing. Same goes for 2 hard boiled eggs WITHOUT salt and pepper. You can use this trick with any foods you will gladly eat when hungry, but never actually crave. It looks different for everyone.
If I’m just craving a bacon cheeseburger because I smelled or saw one (including online/TV/ ads) earlier, 2 plain eggs or lentils will not satisfy it!! When I run through this thought process I have the option to pull a #5.
Numbers 1 & 2, done consistently, will help you practice the moderation encouraged in 3 & 4:
- Eat plenty of real, filling food.
- Drink plenty of water.
- Don’t deny yourself junk food. Most popular diets fail (for most people) because they’re too restrictive. I don’t want you sacrificing happiness for health. You’re better off with a plan that you can stick to, than a rigid one that’ll fall apart in 3 months. Cut yourself some slack!
- ENJOY JUNK FOOD MORE. Eat it slower. You’ll probably be able to get more enjoyment in less bites when you slow down and appreciate the sensations of eating delicious stuff. My clients who have mastered this find more enjoyment slowly eating one slice of pizza now, than they used to when they’d inhale a half (or more) of one in a single sitting. If you're not enjoying it, what's the point?
If you get really good at those, it will make number 5 a lot easier:
5. Sometimes (whatever that means to you), just let it pass. There’s a lot of value in sitting with a craving. Noticing where it came from. (The sight/smell of treats? Feelings of anger/anxiety/stress?) This helps you navigate future cravings better. It’s also totally cool for the purposes of not eating the junk food you know you don’t need in that moment, to just distract yourself by doing something else you enjoy (ideally that’s productive/healthy but hey it’s your life).
Down With The Fitness is here to give you simple, actionable tips that will improve your health. If you found this helpful, feel free to check out the archives for more. I'm increasingly proud of the rabbit hole this thing has become.
If you have any questions or comments, you can get direct access to me in the Down With The Fitness Facebook Group. It's also the most algorithm-proof way to make sure you see future posts!
Have fun and do your best,
Matt Koch
Certified Personal Trainer and Nutrition Coach (American Council on Exercise; Precision Nutrition)
